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Health & Lifestyle e-Newsletter, Issue #004, July 10, 2005
July 09, 2005

Issue #004, July 10, 2005 Newsletter

The "Diet Free ... At Last!" Health & Lifestyle e-Newsletter is dedicated to keeping you updated on important health and weight-loss related issues...

So what exactly is the Diet Free ... At Last! Weight Loss Program?

As the name suggests, this is a Weight Loss Program ... but with a BIG difference!  Unlike those other unhealthy weight loss diet plans, this program is dedicated to teaching you how to lose weight in a safe and healthy way. 

So What Makes the Diet Free ... At Last! Weight Loss Plan Different From Others?

Good question ...

The Diet Free ... At Last! Weight Loss plan is not like those other unhealthy diets -- it's not a diet, it's based on healthy eating and balanced nutrition that will help you to lose weight and fat and keep it off ... forever!

  1. The Diet Free ... At Last! program does not promise you will lose the weight FAST.  Why not?  Because the faster you lose the weight, the higher your chances are of gaining it all back just as FAST!  (Not only that, but many of these diets, by not focusing on healthy eating practices, actually trigger different health conditions like gallbladder disease, fatty liver, cellulite, candida, leaky gut syndrome, essential fatty acid deficiency and more!  Click on the links below to see what symptoms these conditions have.)

  2. This program is focused on helping you to lose weight in a healthy, slow steady way.  I am more interested in helping you to, not only lose weight, but to improve your health in the process ... and you CAN do that if you choose to lose weight by eating a healthy, balanced diet. 

  3. When you lose weight too quickly on these unhealthy diets, you will be left with loose, sagging skin that is prone to wrinkling.  On this program, you will lose weight in a slow steady way, which will decrease the amount of loose, sagging skin you will have.  Also, there are many foods on this program that are specifically targeted towards improving your skin tone and reducing loose, sagging skin and wrinkles.

  4. These "lose-weight-fast" programs are too restrictive and are famous for triggering yo-yo dieting and intense food cravings.  Click here for important information on why you shouldn't "count calories" restrictively.  The Diet Free ... At Last! program helps you to stop food cravings by teaching you what causes food cravings, and then teaching you how to eat a healthy diet that will stop food cravings.  (As a matter of fact, this program will teach you the "7 Miracle Foods + 1" that make all the difference in controlling food cravings.)

  5. When you follow these other unhealthy weight loss programs, you are always hungry.  With the Diet Free ... At Last! Weight Loss plan, you're encouraged to eat lots of healthy snacks ... which are natural appetite suppressants. (And yes, you can even eat fat!  Imagine snacking -- guilt-free!)

  6. Following an unhealthy diet that is too restrictive causes your metabolism to slow down.  This program focuses on losing fat and conserving muscle mass at the same time.  This speeds up your metabolism ... and your fat burning machine, making it much easier to lose weight and fat and maintain your ideal weight forever.   

  7. This program is specifically targeted to anyone who is diabetic or insulin resistant and will decrease and stabilise blood sugar levels in a safe and natural way. 

  8. This weight loss plan stops yo-yo dieting ... changing your lifestyle to incorporate healthy eating means you never have to follow unhealthy diets again ... leaving you truly, Diet Free ... At Last!

But there is one more difference the Diet Free ... At Last! Weight Loss Program has over other diets ... and it is the most important one of all...

What a lot of people do not realise is that in many cases, their weight problems are not just caused by overeating ... Did you know that in many cases there is a physiological, biological, medical condition that is causing the weight gain ... and triggering yo-yo dieting? Many people look at obesity and weight issues as being a condition in and of itself ... whereas in many cases, the obesity is actually a symptom of a medical condition.

Yes, that's right ... there could well be a medical condition that is causing you to gain weight and making it very hard to lose weight.  And if that's the case, imagine being able to manage this problem, lose the excess weight and improve your health in the process!

Here is just a short list of the possible health conditions that could be causing you to gain weight and trapping you in a vicious cycle of weight gain ... (you can click on the links to check out these conditions)...

The Diet Free … At Last! program teaches you the 7 Strategies that help you to manage these conditions and improve your health ... and lose weight, fat and inches in the process!  For more information on this program, click here


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Table of Contents:

Article: What affect does stress have on weight?

"Miracle Food" of the month: Oats

Recipe of the month: Apple Crisp

Article:  What affect does stress have on weight?


  • That stress can cause you to gain fat, especially in the abdominal area?
  • That once you start to store body fat, especially in the abdominal area, a vicious cycle is triggered?
  • That stress can aggravate insulin resistance?
  • That eating refined carbohydrates is a type of stress to the body?
  • That reducing stress in your life will impact all areas of your health and well being?
  • That aromatherapy can be very effective in managing stress levels?

In this day and age it is impossible to live without stress, but it is possible to learn how to cope with stress so that we can remove its negative impact on our health.

Many people have to deal with amazing amounts of stress and pressure in our increasingly fast-paced life. We have so many worries to cope with – financial, our children’s futures, our relationships, our careers (or lack thereof); the list goes on and on.

Scientific research has been clear about warning us about the negative effects of prolonged stress, but I think many people think it’s just a lot of hype. It’s not. The effects of stress are long reaching. The problem is that it can take years to see the results manifest in disease.

And although people don't tend to make the connection, in many cases, stress plays a big part in triggering vicious cycles with many different types of lifestyle diseases, including obesity. The following are just a few of these conditions that can be caused or aggravated by high stress levels...


What are some health conditions that are affected by Stress?

  • Adrenal Exhaustion. The adrenal glands are the glands that control the release of the stress hormones.  Years of coping with high stress levels can leave your body depleted of the stress hormones and cause adrenal exhaustion.  The types of symptoms that are generally associated with adrenal exhaustion are mental confusion, poor memory, poor concentration, absentmindedness, problems focusing and mental "fogginess", fatigue, dizziness, headaches and food cravings. 

    Stress can come in many different forms to your adrenal glands, even in ways you wouldn’t suspect.  For instance, if you eat a lot of highly refined (high GI) Carbohydrate sweets causing fluctuations of high and low blood sugar, your adrenal glands could be adversely affected.  When your blood sugar drops after insulin has cleared the glucose out of the blood, the adrenals release stress hormones adrenalin and cortisol, which trigger the release of glycogen.  (See next condition)


  • Insulin Resistance. When you are under stress, your body releases cortisol. One of the jobs of cortisol is to trigger the liver to release stored glycogen and fatty acids to prepare the body’s muscles for "fight or flight".

  • This release of stored glycogen triggers the insulin response and in the person who is insulin resistant, it sets off a chain reaction in the body. The insulin clears the glucose out of the blood, which drops the blood sugar level which triggers the brain to send out a signal to the body to eat by way of food cravings, which in turn raises blood sugar which releases insulin, which starts the process all over again.

    This vicious cycle is triggered by many things which increase blood sugar and as time goes on, the insulin resistance gets worse until the body’s cells refuse to take up the glucose, resulting in diabetes. Also, sharp fluctuations in blood glucose levels trigger the adrenal glands to secrete adrenalin in order to facilitate the release of glycogen.

    When this happens over the long term, adrenal exhaustion occurs which impairs our stress-coping abilities, as well as aggravating menopause symptoms because the adrenal glands secrete the sex hormones estrogen and progesterone.

    This process is quite insidious and generates rather subtle symptoms, so it is possible that many years can go by and little by little your body starts to develop Insulin Resistance.  Why is this a problem?  Insulin is the hormone the body uses to keep your blood sugar levels stable.  Insulin Resistance happens when insulin ceases to work efficiently.  Insulin Resistance causes the following problems:

    1. Triggers the body to store fat, especially in the abdominal area.  This is dangerous because it increases the risk of heart disease and diabetes.

    2. Insulin Resistance is often the first step towards developing Type 2 Diabetes.

    3. It triggers intense food cravings, especially for refined carbohydrates and sweets.

    4. Insulin Resistance and high levels of insulin trigger an increase in bad cholesterol and triglycerides.  High levels of cholesterol and triglycerides increase the risk of heart disease, high blood pressure and arteriosclerosis.

    5. Insulin Resistance also often goes hand in hand with Candida Yeast Infection due to the increased intake of refined carbohydrates and sweets caused by food cravings.

    6. Insulin Resistance and stress trigger a vicious cycle:  both conditions trigger release of stress hormones, which again trigger fat storage.

    7. Insulin Resistance is also a "key pin" factor in developing Polycystic Ovarian Syndrome and Estrogen Dominance.


  • Estrogen Dominance. Stress also contributes to estrogen dominance because impaired adrenal function reduces progesterone production. (Stress is also known to cause anovulatory cycles (periods without ovulation). If there is no ovulation, there is a dramatic decrease in progesterone levels.) It is quite common for Estrogen Dominance and Adrenal Exhaustion to trigger a vicious cycle. In some cases, it may be difficult to know which one came first, but in the end both conditions will often spur each other on.

  •   Again, Estrogen Dominance also triggers a vicious cycle with fat storage, particularly in the abdominal area.

  • Cholesterol. Interestingly enough, all the stress hormones and sex hormones are made from cholesterol, so maintaining the proper balance of good and bad cholesterol in the body is important. (That explains why people on cholesterol-lowering medication often complain of a decreased sex drive.) The majority of cholesterol is manufactured in the liver so it is important to maintain healthy liver function.

  • Impaired liver function interferes with the manufacture of cholesterol, resulting in the adrenal glands producing less of the sex hormones including estrogen and progesterone. Adrenal Exhaustion and excessive stress also decreases levels of DHEA.

  • Allergies. Adrenal exhaustion can also trigger allergies because adequate levels of the stress hormones block the histamine response to allergens. When the adrenal glands are exhausted, there is not enough production of the stress hormones to do this. If you are Estrogen Dominant, increasing your levels of progesterone can help to increase production of stress hormones, since progesterone is the precursor to the corticosteroids (stress hormones). Increasing your intake of Vitamin C can also help with Adrenal Exhaustion.

  • Obesity. Many, if not all, of the above conditions directly or indirectly trigger obesity and fat storage ... and in many cases, stress was the catalyst that started it all!

  • Immune System. But the worst effect of stress on the body is that stress suppresses immune function, which affects every aspect of our health and wellness, leaving us wide open with no defence against diseases.

  • Other various symptoms. Prolonged exposure to stress causes the body to be in a constant state of preparation, but it seldom gets the chance to release these physical responses by taking real action. This in turn causes many physical symptoms of illness such as impaired digestion (flatulence and belching, constipation, diarrhea and heartburn), heart palpitations, decreased sexual desire, and muscle tension, to name but a few.

So as you can see, stress has a much more profound effect on our health than many people realise.  It is especially surprising to people to think of stress affecting our weight and fat storage, but as you can see weight issues are more complicated than just the amount of food you eat.  All the above conditions either directly or indirectly cause vicious cycles and impact weight gain and fat storage.  So it stands to reason that if we are able to reduce or manage the level of stress in our lives, we have a much better chance of managing our weight and our health.

To help you to reduce the risk of these lifestyle diseases (and more) which would decrease your quality of life, the Diet Free ... At Last! Program includes 3 e-books that have been written with this purpose in mind:

  1. The Diet Free ... At Last! Weight Loss Program e-book.  This e-book focuses on exploring different health conditions including hormonal imbalances that trigger weight gain and teaches how to overcome these conditions to lose weight in a safe and healthy way.

  2. The "Discover the 33 Secrets to Anti-aging & Weight Loss!" e-book is a free bonus that focuses on how to reverse aging and improve your health and quality of life. 

  3. The "Learn How Stress Is Making You Fat!" e-book is another free bonus that focuses on how stress triggers fat gain and gives strategies on how to manage stress in your life.   Click here for more information on this e-book...


"Miracle Food" of the month:  Oats

The biggest benefit of oats is obviously the high level of soluble fibre found in rolled oats or steel-cut oats.  The more processed the oats, obviously the lower the health effects of the fibre.  Another great benefit of oats is that they are low in calories.  On top of that, this is one natural whole food that is chock full of vitamins and nutrients, including manganese, zinc, thiamine, magnesium, selenium, copper and potassium.

There are many different health benefits you can get from eating oats, oat bran or oat flour ... the following is just a short list:

  • 1/2 cup of oats has a total of 9 grams of fibre, which is about a 1/3 of your recommended daily fibre intake (approximately 20 to 35 grams of fibre per day)

  • Oats are rich in plant lignans, which decrease risk of breast cancer

  • Oats has a high satiety factor, so eating a bowl of oatmeal for breakfast means you will go longer without feeling hungry

  • Oats have been found to lower cholesterol levels, especially bad LDL cholesterol

  • Oats are rich in phytonutrients such as phytoestrogens, polyphenols, protease inhibitors and Vitamin E.  Phytonutrients plays an important part in reducing menopausal symptoms.

  • Oats are an excellent source of complex carbohydrates (low GI) as well as protein

  • Oats are also an excellent source of tryptophan, which is a precursor of serotonin.  Low levels of serotonin have been implicated in food cravings, various addictions, insomnia, depression and even myofascial pain caused by fibromyalgia

  • Because oats are a low GI carbohydrate, they have a very beneficial effect on blood sugar levels and are therefore important in managing Type 2 diabetes

  • Research has found that the phytonutrients of caffeic acid and ferulic acid found in the bran and germ of oats has reduced the risk of colon cancer in animals.

  • Ferulic acid has also been found to be a potent antioxidant, which plays an important role in eradicating free radical damage (which in turn reduces the risk of many lifestyle diseases including cancer)

  • Laboratory studies have found that oats have enhanced immune system function regarding fighting infections

  • Research has shown that oats reduce the risk of many lifestyle diseases including:

    • heart disease,

    • diabetes,

    • diverticulosis,

    • high blood pressure,

    • strokes (including ischemic strokes),

    • obesity,

    • and some cancers (especially stomach, intestinal and colon cancer)

This is a pretty impressive list of benefits derived from one humble food.  I think it may be time for us to rethink adding oats to our daily diet and to find fun and interesting recipes to jazz up our taste buds, like the following delicious recipe for Apple Crisp...

Recipe of the month: Apple Crisp

3 Apples chopped                  1 cup rolled oats

½ cup desiccated coconut      ¾ cup flour

1 tsp. Cinnamon                    1/8-cup olive oil

1 tbsp. Butter                       2 tbsp. Brown sugar

½ cup water


  1. Place chopped apples, water and cinnamon in a small saucepan and simmer for 5 minutes, until apple is softened
  2. In a small bowl, mix together oats, flour, coconut, 1 tablespoon brown sugar, oil and butter until mixture is crumbly
  3. Remove apples from water with slotted spoon.
  4. Line bottom of baking dish with apples.  Sprinkle with 1 tablespoon Brown sugar.
  5. Sprinkle crumbed mixture over apples.
  6. Bake at 190 degrees Celsius (or 375 degrees Fahrenheit) for 30 – 40 minutes or until browned.

Well, that's it for now.  Hope you've enjoyed this e-Newsletter as much as I've enjoyed writing it!  If you have any fun recipes using oats (or any recipes at all) that you'd like to share with others, please feel free to send them to and I will include them in future issues.

Take care and happy & healthy eating!

All the best,

Geri Richard

P.S. If you'd like to check out our previous newsletter issues, just click on this link ...

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  • Tip #4:  Learn how snacking can help to stop food cravings and lose weight

  • Tip #5:  Learn how stress can cause weight gain ... yes, that's right, stress!

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  • Tip #7:  Learn how hormonal imbalances cause weight problems

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Written by Geraldine Richard
Health Dimensions / "Diet Free ... At Last!" Weight Loss Program
P.O. Box 1025, Indooroopilly, Queensland, Australia 4068

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